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Hypothyroidism:the right diet to adopt to regulate it

Hypothyroidism:the right diet to adopt to regulate it The thyroid is the policeman of our body. When it experiences dysfunctions, our whole organism is turned upside down:weight gain, fatigue, constipation… In the case of hypothyroidism, we can adopt the IG thyroid diet.

200 million people are affected by thyroid disorders worldwide.

This small gland, located at the base of the neck, governs our entire body. When running at idle (hypothyroidism) or conversely, when it gets carried away (hyperthyroidism) , our fitness decreases, we suffer from sleep disorders, our weight varies, our transit is modified and our mood fluctuates.

In addition to therapeutic treatments, diet also plays a crucial role in regulating our thyroid. Why ? Quite simply because to function, it needs iodine, a trace element that our body does not produce. The purpose of the IG thyroid diet is therefore to remedy the harmful effects of a dysfunction of this organ.

Warning:in case of hyperthyroidism, it is not advisable to consume foods rich in iodine if treatment is in progress. Too much can be dangerous. Before starting a specific diet, it is better to ask your doctor for advice.

The thyroid GI diet teaches us to choose and combine foods according to their glycemic index and, in the case of hypothyroidism, to distinguish those that contain the most iodine and selenium (useful for the good assimilation of iodine).

The basic rules of the thyroid IG diet

In addition to the foods to favor and those to avoid (which we will discuss in the next step), very simple habits are to be adopted when following the IG thyroid diet.

To obtain maximum health benefits, Dr Pierre Nys imposes 10 rules to apply on a daily basis:

  • Stop snacking . Thyroid problem or not, this habit is an enemy of food balance and disrupts the metabolism.
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  • Building your meal . Be sure to balance the menu according to the glycemic indices of each food. You can eat a portion of white rice if it is accompanied by green vegetables and a fillet of fish. On the other hand, the dessert should be light. Fancy a slice of flan? Replace the rice with raw vegetables.
  • Avoid processed foods . They contain far too much sugar, their nutritional intake is less and their caloric impact is maximum. Cooking "natural" foods allows you to better control the contents of your plate.
  • Prefer frozen to canned. Most canned products offer cooked products while frozen products offer a wider choice of "raw" consumables.
  • Include at least two vegetables per meal . To take care of your thyroid, there's nothing like a plate made up of a raw vegetable, a cooked one, a portion of protein and/or a cereal.
  • Prefer seafood . Two reasons for this:they have a zero GI and contain a generous amount of iodine and selenium. Sources of fatty acids, they also contribute to our cardiovascular health. A real advantage for all those who suffer from hypothyroidism (deficiency in the production of thyroid hormone), often prey to an increase in blood cholesterol.
  • Cooking with oil . Thyroid dysfunction is usually a source of anxiety. To protect the permeability of neuronal walls, nothing beats essential fatty acids from vegetable oils. They are preferably eaten raw. For cooking, favor olive or rapeseed oil in small quantities.
  • Prefer slow cooking . This damages the nutrients present. If possible, prefer steaming, baking (max 160°), stewing… Also take into account the fact that cooking increases the glycemic index. For example, it is therefore better to have crunchy carrots than very tender carrots.
  • Rehabilitate soups . Very simple to make, they allow you to vary the tastes thanks to the mixtures. Avoid potatoes with a high GI. Prefer zucchini (GI of 15).
  • Drink water. The GI of fruit juices and sodas is relatively high, so it is better to avoid them. As for alcohol, opt for quality products such as good red wine or champagne because their GI is low.

Foods to favor and avoid

Unsurprisingly, the foods to favor are those that contain the most iodine, namely:dried seaweed such as wakame or nori, smoked haddock, garlic and onion, crustaceans and shellfish, sea fish, fresh pineapple, eggs, dried fruits, cereals or even meat.

Those that contain the most selenium (other than the foods mentioned in the list above):rabbit, wholemeal pasta, red meat, mushrooms, wholemeal bread and legumes.

Because they have negative effects on the thyroid, the consumption of these foods should be limited as much as possible. These are the so-called "goitrogenic" plants, which increase the volume of the thyroid gland. Among them, we find cabbage and its variations (Brussels sprouts, green cabbage, broccoli, white cabbage, cauliflower), watercress, rutabaga, turnip, radishes, sweet potatoes or cassava.

A typical day with the IG thyroid diet

At breakfast , if you have a sweet tooth, you can take:1 coffee or 1 tea without sugar (or slightly sweetened with stevia or agave syrup) + 3 slices of wholemeal bread, toasted or not + 3 tbsp. compote bearing the words "no added sugar" + 1 yoghurt at 0% with 1 tbsp. of agave syrup.

On the other hand, if you prefer salty, you can compose your breakfast as follows:unsweetened tea or coffee (or slightly sweetened with stevia or agave syrup) + 2 slices of wholemeal bread, toasted or not + 2 tbsp. s. fresh goat's cheese + 1 soft-boiled or hard-boiled egg + 1 fruit.

Lunch type can consist of a rice salad with three peppers, a steamed chicken breast, aubergine gratin with tomato and a baked apple. For dinner , a velouté of leeks with almond milk, followed by a dish of garlic mussels accompanied by a zucchini purée with herbs and a fresh fruit for dessert would be very good.

Read:The new thyroid GI diet by Dr. Pierre Nys, Leduc.s editions

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